Early Attempts at Mindfulness
More than five years ago, I tried meditation using the Headspace App, but it didn’t work out as I’d hoped. Despite practicing daily for 45 days, I struggled to make meditation a lasting habit. The tangible outcomes were minimal, and I eventually stopped.
However, that experience introduced me to some basic concepts of mindfulness, such as observing thoughts and understanding how the mind works without interference. I learned that resisting or rationalizing negative thoughts often leads to friction and discomfort.
Lessons from Deep Work and Deliberate Practice
Later, I explored the ideas of deep work and deliberate practice, which shifted my focus toward monotasking. This approach significantly improved the quality of my work and the success of projects I initiated. It laid the foundation for rediscovering mindfulness with a fresh perspective.
A New Perspective: Influential Reads
Recently, I revisited mindfulness through two transformative books: “Slowing Down to the Speed of Life” and “Mindless Eating”. Both are filled with practical insights, but the second book, focused on the psychology of food, offered unique revelations as it was my first deep dive into the topic.
Key Idea from “Slowing Down to the Speed of Life”
The book reinforced the concept that thoughts are just thoughts. In psychology, this is known as thought fusion, where individuals struggle to separate their thoughts from actions, emotions, or reality. Although I had encountered this concept before, the book provided a deeper understanding.
The primary remedy for thought fusion is awareness—recognizing thoughts for what they are and observing them from a distance, rather than identifying with them or acting on them.
Insights from “Mindless Eating”
The book offered numerous tips to improve eating habits, summarized as follows:
7 Main Ideas for Eating Mindfully
- The Power of Smaller Portions: Use smaller plates, bowls, and containers to unconsciously reduce food intake without feeling deprived.
- Mindful Environmental Cues: Adjust lighting, music, and food visibility to influence healthier eating habits.
- Slowing Down: Take time to eat meals, allowing the brain to register fullness and satisfaction.
- Avoiding Distracted Eating: Focus on eating without distractions like TV or work to better monitor food consumption.
- Monitoring Serving Sizes: Measure portions instead of relying on visual estimations, which often lead to over-serving.
- Mindful Food Placement: Keep healthy foods visible and within easy reach while storing indulgent foods out of sight.
- Setting Food Boundaries: Use visual cues, such as leaving bones on a plate, to track consumption and deter overeating.
5 Main Ideas to Avoid Regaining Weight
- Small, Sustainable Changes: Reduce calorie intake gradually (e.g., by 100 calories a day) to maintain weight loss without deprivation.
- Track Progress: Use physical cues, like how clothes fit, rather than relying solely on scales to monitor weight.
- Reinforce Positive Habits: Adjust your environment to encourage healthy habits, such as portion control and substituting lower-calorie foods.
- Avoid “Diet Mentality”: Focus on long-term lifestyle changes instead of extreme diets, which can lead to binge eating when restrictions are lifted.
- Daily Mindful Practices: Stay consistent with mindful eating strategies to avoid reverting to old habits.
Incorporating Mindful Eating Practices
Inspired by these ideas, I’ve begun implementing small, manageable changes. For example, I now:
I avoid distracted eating, focusing solely on the act of eating without listening to podcasts or audiobooks.
Food Placement: As the saying goes, “out of sight, out of mind,” making it easier to avoid overeating. Since I sometimes struggle with sleepless nights and tend to eat whatever is most accessible, I’ve developed a strategy for food placement. I now keep salad, fruits, and other healthy meals near my bed, ensuring that these are the first things I reach for instead of consuming large quantities of unhealthy food.
Eating Slower: This approach has helped me enjoy my meals more and feel significantly more relaxed while eating. Chewing food more slowly not only enhances the flavor and enjoyment but also aligns with research suggesting that eating at a slower pace helps us feel full with less food.
I have also been working on portion control as noted in a previous post, and leaving food on my plate to avoid overeating, as aligned with Islamic teachings.
Islamic Guidance on Eating Habits
Miqdam bin Ma’dikarib (May Allah be pleased with him) reported:
“No man fills a container worse than his stomach. A few morsels that keep his back upright are sufficient for him. If he has to, then he should keep one-third for food, one-third for drink, and one-third for his breathing.”
— [At-Tirmidhi, classified as Hadith Hasan].
Similarity to “Hara Hachi Bu”
This Islamic concept mirrors the Japanese principle of Hara Hachi Bu, meaning “eat until you’re 80% full.” This practice originates from Okinawa, where it is associated with lower rates of heart disease, cancer, and stroke, as well as longer life expectancy.
A Balanced Approach to Mindfulness and Eating
I am not trying to adopt too many new habits at once. Instead, I am focusing on observing my thoughts, avoiding tunnel vision, and incorporating two or three new eating habits at a time. This gradual, mindful approach aligns with my goal of sustainable improvement in both mindfulness and overall well-being.
Conclusion
Rediscovering mindfulness and adopting mindful eating habits has been a transformative journey. From my early attempts at meditation to integrating insights from profound reads like “Slowing Down to the Speed of Life” and “Mindless Eating”, I have realized the power of small, consistent changes. These adjustments, whether in managing thoughts or refining eating habits, have proven to be sustainable and impactful.
By focusing on awareness, portion control, and the principles of moderation taught in both Islamic tradition and modern psychology, I aim to cultivate a balanced lifestyle. Instead of overwhelming myself with drastic changes, I prioritize gradual improvements that feel natural and rewarding. With mindfulness as a guiding principle, I am confident that this approach will lead to long-term growth and well-being.